What You’ll Learn: In this blog, we will discuss what cycle syncing is and how listening to your body’s natural rhythm and fueling for the different phases of your menstrual cycle can help you as a female athlete achieve your peak performance.
By: Heidi Harris, RD-N, LD-N, CD-N
As an athlete, you know how to listen to your body. You know when your body is feeling energetic and active and when you’re feeling sluggish. For women, it goes beyond just muscle fatigue from a particularly strenuous exercise, and as women, we must deal with the ebb and flow of our menstrual cycle.
Did you know that the natural hormonal changes in our menstrual cycle also affect our nutrition and exercise capacity?
Cycle syncing is a fairly new concept to adjust your routines around the phases of your menstrual cycle. Let’s talk more about how you, as a female athlete, can use cycle syncing to understand your body’s needs to adjust the intensity of your workouts and nutrient needs to support your changing cycle needs.1‡
Phases of the Menstrual Cycle
Before we can dive into how to use the concept of cycle syncing to your athletic advantage, we first need to discuss the phases of a woman’s menstrual cycle. There are four menstrual cycle phases, and your body responds differently in each phase. This next section will focus on a 28-day menstrual cycle with a brief synopsis of the four phases:
Menstrual Phase
The menstrual phase is probably the most well-known phase of a female’s menstrual cycle. The menstrual phase occurs from day 0 to day 7 of the menstrual cycle. During this phase, you have your period and shed the lining of your uterus or the endometrium. At this point, your estrogen levels are low; therefore, your energy levels tend to also be low.1
Follicular Phase:
The follicular phase generally occurs on days 8 through day 13 of your menstrual cycle. At this time, you may start to feel an improvement in your energy levels because your estrogen levels naturally rise to help rebuild and thicken the endometrium or uterus wall lining.1
Ovulation Phase
Days 14 through 15 tend to be the ovulation phase. This is where a female releases an egg and where they are at their most fertile. This is also the phase where estrogen and testosterone levels peak, leading to periods of high energy.1
Luteal Phase
Last but not least, days 16 through 28 are your luteal phase. At this point, the sac left from the egg released during the ovulation phase produces progesterone. What is this goal? It’s to help prep the uterus to receive a fertilized egg. Usher in those pesky PMS feelings because it’s during the end of the luteal phase when our bodies are more susceptible to PMS.1
It’s worth mentioning these guidelines are generally based on a 28-day timeframe, but females may differ. For this reason, good signs to look for during your menstrual phase include changes in your appetite, behavior, energy levels, mood and PMS symptoms.2
Cycle Syncing Your Diet and Exercise
Now that we’ve given a brief overview of each menstrual cycle phase, let’s talk about how our diet and exercise needs change during those four phases:
Nutrition and Exercise During the Menstrual Phase
During your period or menstrual cycle, this is the time when we are most susceptible to menstrual-related cramping, fatigue and irritability. This is most likely when you have less energy and is an excellent time to take advantage of low-intensity exercises such as walking, an easy jog, pilates, and stretching.1
The menstrual phase is also where you may crave calorie-packed and highly sugary foods due to hormone changes. Some good food options to consider during this phase would be iron-rich foods to help replenish the iron lost during your period. Iron-rich foods include green leafy vegetables, lean red meat, beans and lentils. Our Klean Iron supplies 27 mg of iron to help support muscle strength and performance.3‡
When we talk about iron, we need also to mention Vitamin C because it aids in iron absorption. This is another good nutrient to consider when on your period. Citrus fruits, berries, broccoli and red peppers are all examples of natural Vitamin C food sources. Our Klean-C provides 525 mg of Vitamin C to help with iron absorption and some immune support.4‡
Omega-3 fatty acids deserve an honorable mention because of their importance in musculoskeletal health and recovery. Foods that contain omega-3 fatty acids include fatty fish, salmon and grains such as flaxseeds and healthy tree nuts. Our Klean Omega provides 1,250 mg of marine triglyceride concentrate comprised of 500 mg of EPA and 250 mg of DHA.‡
Nutrition and Exercise During the Follicular Phase
As we discovered a little earlier, the follicular phase is when your energy levels start to rise due to hormonal shifts. During this time, you may want to choose foods that support your increased energy levels. Foods such as lean protein like skinless chicken, lean red meat, and fish and complex carbohydrates such as wheat, brown rice and quinoa help fuel more intense workouts such as running, swimming and group exercise classes such as power-hour classes to help spike your heart rate.1
During this phase, estrogen levels rise, so eating cruciferous vegetables like broccoli, cauliflower, cabbage, kale and leafy greens help support balanced estrogen levels.‡
Nutrition and Exercise During Ovulation
During the ovulation phase, your estrogen levels have peaked, providing you with increased energy levels. This is a great time to promote high-intensity workouts such as bootcamp, kickboxing, or high-intensity interval training (HIIT). This is also a good time to incorporate endurance and resistance training, such as spinning and ballet-fit style classes. Since estrogen levels are peaked at this time, it’s a good idea to focus on maintaining a good intake of cruciferous vegetables to help promote healthy estrogen balance in the body.1
Nutrition and Exercise During the Luteal Phase
I think it’s safe to say that we all are familiar with the cravings brought on by PMS, like the desire for sugary and salty foods high in calories and fat.3 High-fiber foods such as whole grains, sweet potatoes and fruits can help promote satiety to help limit the onset of cravings.
Magnesium is helpful during the luteal phase because of its importance in helping muscles relax.5,6 Pumpkin seeds are a great natural source of magnesium and our Klean Magnesium supplement provides 120mg of elemental magnesium per serving.‡
During your luteal phase, medium-intensity cardio and strength training are at their peak. Examples of medium-intensity exercises include jogging, brisk walking and gentle, even-paced swimming.
Cycle Syncing for Athletes
As female athletes, in addition to the muscle and fitness demands we put our bodies through, we also have to deal with the hormonal fluctuations that occur during our natural cycle. Cycle syncing is one way to become aware of listening to your body and another way to nurture your body for peak performance. You can help support your unique athletic needs by visiting Klean Athlete® today! ‡
What you’ll learn: In this blog, we will discuss the different heart rate zones, dive into the percentages of maximum heart rate and what type of nutritional support you can provide your body to help optimize your next heart rate training session.‡
How fast and how efficient your heart beats while you participate in different physical activity greatly affects your energy output and performance. In fact, many athletes specifically practice in different heart rate training zones to help hone their performance based on the demand of the training.‡
Heart rate training zones are ranges of heart rates that correspond to different intensity levels of exercise. Athletes use heart rate training zones to help maximize the benefits of each zone which include burning fat, improving endurance or even increasing speed. To really be able to accurately heart rate train, you need to know your resting heart rate, or your baseline heart rate and also your maximum heart rate. So, let’s get going and jump into heart rate training.1
What is Resting Heart Rate?
Whether you’re an athlete or not, we all have what’s called a resting heart rate. This is a baseline heart rate when you’re not expanding any energy output. We all also have what’s called a maximum heart rate. Heart rate training falls within these two values and correspond to training intensity and work output. In most cases, heart rate zones can be defined as percentages of your maximum heart rate.1
Heart rate zones are closely linked to your aerobic and anaerobic thresholds. We talked about threshold training in another blog. To learn more about identifying your personal threshold, check out our threshold training blog here.1‡
What is Heart Rate Training?
As I mentioned earlier, heart rate training is based on percentages of your maximum heart rate. Your maximum heart rate (Mhr) is the highest heart rate an individual can achieve. The ultimate goal of heart rate training is to improve cardiovascular fitness. There are five heart rate training zones that are unique to you and as you increase your pace, cadence and overall workload, you increase the demand of your heart and your heart will struggle to keep up – shifting you into a different heart rate training zone.1,2‡
The Low-Intensity Zone:
This is known as Zone 1. In this Zone you’re exercising at 50-60% of your maximum heart rate. At this intensity zone, you’re primarily using fat for fuel and you’re feeling able to sustain this type of exercise and heart rate training for the longest amount of time. Think of a brisk walk or a gentle jog – that’s what Zone 1 of heart rate training feels like.2
The Temperate Zone:
This is known as Zone 2. In this Zone, you’re exercising at 60-70% of your maximum heart rate. Zone 2 requires a little more intensity than Zone 1, but fat remains the primary source of fuel in this zone. Imagine, your gentle jog turned into a quickened run and you’re starting to breathe a little heavier. This is still manageable and you’re feeling good, but you can feel your body transitioning to a different energy zone, that’s Zone 2.2
The Aerobic Zone:
When you think of the word “aerobic,” think of the word “oxygen.” Your body uses oxygen in these zones to help create the energy molecule, ATP (adenosine-tri-phosphate) which your body then uses for metabolic activity that requires energy – that’s a lot. The aerobic zone encompasses 70-80% of your maximum heart rate and your intensity here is moderate.2,3
Zones 1 through Zone 3 include very light to moderate intensity this is where many distance athletes train. I’m looking at you long distance runners, cyclers and swimmers. This is a type of endurance training. The goal in these heart rate training zones is quite simple: How long can you last?1
Looking for something to help support that endurance training? Our Klean Endurance contains pure D-ribose to support the natural production of ATP.D-ribose is used to make ATP as it’s naturally part of ATP’s structure.4 Supplemental D-ribose may bypass the traditional pathway of generating ATP via purine metabolism, which occurs in the mitochondria. This process is more efficient, as it enables cells to efficiently reuse ATP metabolites to form new ATP molecules.4 Plus, supplemental D-ribose has been shown to support tissue energy repletion and improve recovery and performance in humans.5 This type of supplement may be helpful to have in your corner to help you up your distance game.‡ Even distance athletes practice in Zones 4 and 5 of heart rate training to help up their speed and performance. Let’s look at why.
Zone 4: Hard Effort
In this Zone, you can feel your body change over from aerobic exercise to anaerobic exercise. This means that in this zone your body stops using fat for fuel and reliance on oxygen to generate ATP via mitochondrial pathways and transitions to using glycogen, the storage form of glucose, and generates ATP without relying on oxygen.6
In Zone 4, you are at 80-90% of your maximum heart rate. This zone is reserved for quick explosions of energy. If you’re in an all out sprint, sucking down air and can’t wait to reach the finish line – you know you’re in Zone 4.1
Zone 4 isn’t meant to last for a long time. Rather, it’s a great one to practice increasing your speed and performance. Many distance athletes will choose to practice sprints to help quicken their pace and improve their strides. Practicing in different heart rate training zones help support optimal performance no matter what area of exercise you focus in, running, swimming, weightlifting and even boxing.1‡
Remember, as with any type of exercise, you may start to deplete your electrolyte stores through exhaling, sweat and overall usage to help generate energy. Our Klean Electrolytes replenishes important minerals in the body during or after exercise. The loss of sodium, potassium, chloride, calcium and magnesium may lead to fatigue, dehydration and muscle cramps. Not to mention, our Klean Electrolytes make it easy to customize the dosage to meet individual training and performance needs.‡
Zone 5: Maximum Effort
Welcome to your ultimate anaerobic zone where your cardiorespiratory system works at maximum capacity. This means, that your heart is working at 90-100% of your maximum heart rate. This zone is meant for short bursts of intense energy output – think powerlifting – that right there is Zone 5. In this zone, lactate builds up in your blood faster than it can be removed, which is part of the reason why this zone is unsustainable for longer periods of time.1
This is the zone where our Klean Creatine may come in handy. If you’re an athlete that takes part in a sport with repetitive bursts of intense energy and muscle power, creatine has been studied to help increase body strength, build muscle mass and recover from the strenuous exercise Zone 5 requires.7‡
Nutrition for Training
There are a few different ways to help fuel before your workout. A few tips to keep in mind include eating about 2 hours before you exercise. Choose foods such as healthy carbohydrates including whole grain cereals, whole wheat toast, yogurts, whole grain pasta, rice, fruits and vegetables. Remember to hydrate before, during and after exercising and when you’ve finished your training, healthy lean proteins are a great option to help repair and grow your muscle mass.8‡
If you only have 5-10 minutes before you exercise, choose a piece of fruit such as an apple or banana. These are a great choice because they are easily digested and can quickly be used as a source of energy to help limit the potential for feeling sluggish during your workout.8
Looking for a little help on the post-workout protein front? Klean Athlete offers a variety of different Klean Isolate protein powders from flavorless to chocolate, vanilla and even strawberry. Whatever flavor you’re in the mood for, Klean Athlete has you covered!
The Final Zone
Now you’re familiar with the different heart rate energy zones. In addition, you’re aware of the different types of nutrients that may help support these energy zones and your overall training to optimize your peak performance. Not to mention, Klean Athlete offers a wide variety of NSF certified for Sport products all available at your fingertips. Which products will you try next? ‡
Seifert JG, Brumet A, St Cyr JA. J Int Soc Sports Nutr. 2017 Dec 20;14:47
Chamari, K., & Padulo, J. (2015). “Aerobic” and “Anaerobic” terms used in exercise physiology: a critical terminology reflection. Sports Medicine - Open, 1(1). https://doi.org/10.1186/s40798-015-0012-1
Williams MH, Branch JD. J Am Coll Nutr. 1998 Jun;17(3):216-34.
Food as Fuel Before, During and After Workouts. (n.d.). Www.heart.org. https://www.heart.org
If you currently have an account on shop.kleanathlete.com, click here to browse & place your order.
What You’ll Learn: In this blog, we interview Doctor of Osteopathic Medicine, Janet Lavrich who gives us her professional tips as to how to help support your connective tissue and overall ligament health.‡
The Connection: It’s here: training season is upon us. I know, your performance, your outcome and your overall training schedule is probably at the forefront of your mind. But have you felt the stiffness in your joints after training? Have you noticed a slowness to recover? Have you noticed the achiness in your muscles more recently? I’d be willing to bet that there’s something else you may be concerned about… your ligaments. Ligaments are those short bands of tough, fibrous connective tissue which work to connect bones or cartilage to a larger muscle at a joint.1 As an athlete, you know nurturing your connective tissue is crucial to peak performance. The last thing anyone wants is to be sidelined for half of a season because you’re nursing poorly nurtured connective tissue.‡
For this blog, we connected with Doctor of Osteopathic Medicine, Janet Lavrich, who shared her professional insight on how you can help nurture your connective tissue and help support ligament health. Dr. Janet Lavrich earned her Doctorate degree in Osteopathic Medicine from the University of New England College of Osteopathic Medicine. She currently is in her first postgraduate year surgical residency at Sky Ridge Medical Center in Colorado. Before that, she earned her Bachelor of Science in Neuroscience at the University of Vermont. Let’s dive into Dr. Lavrich’s recommendations for supporting your connective tissue and ligament health.‡ This blog is for general wellness informational purposes only. It is not medical advice nor intended to replace the advice of your healthcare professional. Please consult your healthcare professional with any questions.
Q & A with Doctor Janet Lavrich:
Q. In your experience as a Doctor of Osteopathic Medicine, can you share with us any common trends you’ve observed surrounding athletes and the potential risk overtraining may have on connective tissues such as ligaments?
A. Yes, common trends I’ve seen in athletes, both professional and collegiate surround risk areas such as the joints. Those include the shoulders, hips, knees and elbows. These areas tend to have a higher risk of potential stress from traumatic events or repetitive use type injuries. Reason behind this is while larger muscle groups are meant to stretch and be more flexible and adaptive to quick movements or different levels of impact, ligaments and connective tissue serve a different function. They act to help hold the bones or cartilage together and are not as flexible as larger, bulk muscle mass.
Q. Would you be willing to speak to the effects impact vs. non-impact training may have on connective tissues such as ligaments?
A. There are two main types of stressors that effect the connective tissue such as ligaments. Those are impact injuries and overuse/repetitive injuries. Impact includes quick change in direction or movement which usually results in bruising, or worse, and may lead to partial or full thickness tears in muscle tendons or ligaments. These tend to be serious and would require an evaluation with your healthcare practitioner to determine if further intervention is needed. When you think impact injury, think collision in football and any type of contact sports such as rugby, lacrosse and field hockey.
The second type is overuse/repetitive injury. This is just as it sounds. This may be due to the ergonomics athletes training, or the capacity of power athletes may expend to achieve an outcome. This may be due to doing too much of a certain movement or training. This usually presents as increased soreness that may worsen over time often occurring in ligaments or tendons and don’t usually require any invasive intervention unless it’s late in the stage. When you think of overuse or repetitive risk injuries, think of a pitcher throwing the baseball over and over again, or a swimmer swimming laps in the pool or even a tennis player on the court and runner on the tract.
Q. Have you noticed, in your professional experience, any practice that athletes have done to help support their connective tissue and skeletal muscle to help prevent the onset of injury?
A. Stretching, stretching, stretching! Warm up, stretch, prep with some simple cardiovascular activity and stretch again after the warm up when muscles are warm. The reason why warm muscles are important is because you can think of it as kind of like a rubber band. If you immediately pulled on rubber band after not using it for a long time, it’s more likely to break. If you slowly stretch that rubber band, it’ll stretch further and be less likely to break. That’s similar to how your muscles work. When muscles aren’t warmed up, muscles will be stiff, but if you warm them up, you’ll have greater flexibility and you’ll likely be able to do more in your sport without increased risk of injury.
I can’t stress this enough. Be sure to invest in the proper equipment. I mean good shoes, protective gear for your body including your joints and always wear your helmet to protect your head. Be sure to not forget about wearing the right shoes. If you don’t have the right shoes, the rest of your body won’t be in proper alignment – everything is through your feet. Improper shoes will affect the rest of your body. This is because other muscles not originally intended to be used would compensate for not having the right footwear and this has the potential to lead to increased risk of injury.
Second to stretching, resting and recovery is very important. You need to give your body the time to heal. When you exercise or work out, you’re creating tiny tears in your muscle fibers. Athletes need adequate recuperation time in order for the body to recover and build up the muscle fibers again. A good rule of thumb is that if something hurts in the workout, take a step back from the exercise. Don’t push through the pain because this could result in injury – give your body time to heal. If there’s pain that isn’t going away it’s time to check in with your healthcare provider.
Next on my list is full body strengthening. Let me give you a specific example: in baseball it’s the responsibility of the pitcher to throw the ball with the goal of getting the batter to strike out. I can’t tell you how often I hear, “Oh, there’s only 4 main muscles I need to focus on in order to be a better pitcher.” There are 17 muscles that attach to your shoulder blade, athletes need a balance of all muscles for better accuracy and outcome. This is why focusing on full body strengthening and eccentric exercises may be really beneficial for preventing injury and strengthening the full body, not just for sports, but also everyday life and movement.
The last piece I see in successful athletes is nutrition. It’s important to have a healthy diet, that is well rounded and a combination of everything. This includes the building blocks, such as amino acids, vitamins, carbohydrates, protein, fats and water for hydration. Too much, or too little of one specific category will not be as healthy as some may think. Often what I see, is those who try to limit their diet tend to require a longer recovery and don’t have as improved physical outcomes.
Q. In your professional opinion, do you believe that athletes both collegiate and professional may have concerns with their connective tissue health, thereby impacting their performance?
A. Look, the hard truth is that injuries can be career ending for an athlete and even worse have the potential to change the course of your life. Especially when you’re younger, the inability to perform as effectively as you once were able to can be crushing. Not taking the proper precautions or steps to help your ligaments and tendons warm up to exercise may cause future complications resulting in medical interventions or mobility issues. I’ve seen, in my practice, that as much as this concern is physical, it’s also mental. Many athletes have the concern of risking an injury and this can really shake their confidence when performing. That’s part of the reason why it’s important to take these recommendations into consideration so athletes may feel more confident in their muscle capacity to perform their best.
Q. Are there any specific nutritional recommendations you’ve observed in your practice that athletes have adhered to, to help support their connective tissues and maintain structural integrity?
A. One of the best practices athletes can do from a nutrition standpoint to help support their connective tissue is to fuel for their exercise. This includes eating a well-balanced and rounded diet with fruits, vegetables, lean healthy proteins and whole grain carbohydrates. Diets with healthy essential vitamins and minerals such as Vitamin D, B Vitamins, Manganese and Calcium are helpful to athlete’s recovery and replenishment. Amino acids such as the branch chain amino acids, isoleucine, leucine and valine have been shown to help support muscle recovery and structural integrity in athletes.
Klean Athlete: Connective Tissue Support One of the major concepts that Dr. Janet Lavrich shared with us was the importance of flexibility to help support muscle function in athletic performance. Our Klean Joint & Muscle contains TamaFlex® which is a plant-based, synergistic blend of tamarind seeds and turmeric root that provides joint health benefits. Published human data supports significant improvements of joint comfort, function and flexibility. Study participants consuming 400 mg of TamaFlex daily showed knee flexion improvement and a 23-38% subjective improvement overall joint flexibility and function starting at day 14.2,3‡
Dr. Lavrich also spoke to the concept of athletic ergonomics or the capacity of power athletes may expend in order to achieve an outcome. Beta-Alanine supports muscle capacity and lessens muscle fatigue to benefit athletic performance. The amino acid beta-alanine supports muscle function by acting as a buffer to delay the onset of muscle fatigue. Our Klean SR Beta-Alanine provides 1.6 grams of beta-alanine in one serving to help support muscle performance. ‡
Not to mention, collagen is the most abundant protein in the body. Our joint cartilage and ligaments are made up of 70% collagen and our tendons are 85%. Intact collagen has a tightly bound protein structure and is hard to digest, but when broken down to its hydrolyzed (peptide) form it is easily absorbed in the intestinal tract.4 Collagen peptides offer protection for connective tissue that may become injured because of insufficient collagen in the tissues. Research shows that supplemental collagen peptides help maintain cartilage health by promoting cartilage regeneration and offer protection for connective tissue by supporting healthy collagen production.5 Our Klean Collagen+C contains 15 grams of hydrolyzed collagen and 50 milligrams of Vitamin C for its synergistic effects on the production of collagen after exercise.‡
Recover & Nurture Your Connective Tissue: Like Dr. Lavrich said, stretch, stretch, stretch! The post-training recovery process in combination with a well-balanced diet rich in essential amino acids and micronutrients like vitamins and minerals may be helpful to support your overall connective tissue and ligament and tendon health so you can spend more time competing and less time sidelined. So, take a moment and ask yourself, how are you supporting your connective tissue?
Janet Lavrich, Doctor of Osteopathic Medicine
Janet Lavrich is a Doctor of Osteopathic Medicine. She earned her Bachelor of Science in Neuroscience at the University of Vermont and her Doctorate degree in Osteopathic Medicine from the University of New England College of Osteopathic Medicine. She currently is in her first postgraduate year surgical residency at Sky Ridge Medical Center in Colorado.
What You’ll Learn: In this blog, we will talk about why it’s important to support your hydration during the colder winter months and discuss how to support your hydration during winter fitness.‡
Winter Fitness at its Finest: As athletes, we know how important it is to stick to our exercise training and fitness goals. Exercising in the winter can really be a challenging time, filled with many obstacles we wouldn’t otherwise experience during the warmer weather months. Getting the motivation to go exercise in the cold temperatures can be a challenge, from dealing with that cold air burn in your lungs to starting your workout in darkness – because let’s be honest, it starts getting dark at 3:30pm.‡
One way to help your winter fitness be a success is by supporting your hydration. It’s a common misconception to think dehydration may only be a risk during the summer months. While, it may not feel like it, athletes may also run the risk of dehydration during the colder weather months because of not being properly hydrated. Hydration is an important part of any fitness routine, even during the winter months and especially when exercising in colder temperatures. Keep reading to find our why your body needs to be properly hydrated before winter exercise and how you can help support your hydration before your next workout.‡
The Importance of Water: Water is essential.1 Not only does it make up approximately 60% of your body weight, but your body also relies on water molecules to help regulate and perform all the necessary enzymatic processes to help maintain homeostasis.1 Not providing your body with enough water can limit the body’s efficiency of transporting nutrients, inhibit eliminating cellular waste and affect hydration of the body’s vital tissues and organs. A lack of proper hydration may lead to a risk of dehydration.1
Why is this important? When you exercise, you are partaking in an activity that inherently makes you sweat. This is a type of fluid loss. Those fluids that are lost during exercise ultimately need to be restored or replenished.2 That’s part of the reason why you’ve probably heard your trainers or coaches remind you to drink water before, during and after exercising. You’ve probably also heard them talk about replenishing your electrolyte stores too. That’s because in addition to water being lost as you sweat, exercise uses electrolyte stores in order to create energy and electrolytes such as Sodium, Potassium, Magnesium and even Chloride are necessary for activity and recovery and require replenishment.2 Our Klean Electrolytes are specifically formulated to help replenish electrolytes and retain hydration to help support your hydration.‡
Winter Fitness: How to Prep Your Hydration: According to the Mayo Clinic, there are a few ways an athlete can help prepare to take on the colder climate and support their hydration. First and foremost, it’s recommended to dress in layers. The Mayo Clinic guidelines suggest first a thin layer of synthetic material, such as polypropylene, which draws heat and moisture away from the body. They recommend avoiding cotton clothing as this may soak up moisture and could feel cold and wet against the skin. The next layer should be an insulation layer. The Mayo Clinic recommends either a layer of fleece or wool before adding on the final layer which should be a waterproof, breathable windbreaker for the outer most layer. Plus, don’t forget to protect those ears with either a hat or earmuffs and those hands with mittens. These guidelines are generated to help find the combination that will help you stay warm during the cold weather months without overheating during exercise and leading to a potential risk for dehydration. The beauty of dressing in layers is that they can be taken off and added back on as needed.3
Another way to help support your hydration is by matching your fluid intake to your activity level. For example, if you’re exercising for about an hour, you may plan to rehydrate with water. If you’re planning on an endurance training that’ll last longer than an hour, you may need to rehydrate with water and electrolytes.4 A nice feature about our Klean Hydration is that it contains 6% carbohydrates with additional minerals for the replacement of fluid and electrolytes lost through sweat during physical activity.‡
It’s also suggested to drink room temperature water when preparing to exercise in colder temperatures. The reason for this is because room temperature water helps keep the internal body temperature optimal, so this is less work your body has to do to help maintain homeostasis.5 Remember, the ideal body temperature for maintaining homeostasis is 98.6 °F.6
Finally, when in doubt, look at your urine. Sounds gross, but I promise there’s a reason behind it. Whether it’s before or after exercising, check your urine color. If your urine is pale to a light yellow and there is a plentiful amount, this generally may be a good indication of being well hydrated. If your urine is dark in appearance and it appears very concentrated, it may indicate it’s time to start drinking up that water and help support your hydration.4
Hydrate for Peak Performance: There you have it my fellow athletes! These are some helpful ways to support your hydration during the colder months to help optimize your winter fitness and to keep on track for your optimal performance.Drink some water, bundle up, keep electrolyte replenishment on hand and remember to have a good workout!‡
What You’ll Learn: In this blog, we will identify what Threshold Training is, discuss the different energy zones and which nutrients help fuel your workout in each zone.
Before We Begin: Hello! My name is Heidi. I’m a Registered Dietitian, certified strength training and conditioning coach and certified SpinPower® instructor. Today, I want to talk with you about a common theme in both strength training and endurance exercises like cycling, running and swimming: Threshold Training. We’ll focus on nutrients to help fuel you as an athlete to your next level of optimal performance.‡
What is Threshold Training? You may have heard of threshold training if you’ve ever researched strategies on preparing for a long-distance run, bike ride or maybe even a 500 meter freestyle swim. Threshold training is all about making small, gradual gains that lead to great outcomes and individualized improvements to help you accomplish your training goals.Threshold training is a type of individualized training program that utilizes five different training zones and a personalized threshold to help athletes yield greater athletic progress and performance without running the risk of over-exercising.1
In simpler terms, a threshold is some form of exercise intensity where your physiology shows a marked change.2 A good way to visualize threshold training is by first imagining you’re running a 5k at your usual jogging pace. You’re running, your breathing is steady and measured, you’re exerting energy and have a steady stream of sweat, but it’s feeling manageable and controlled. Now, imagine you are running that same 5k but this time, at an all-out sprint. Your breathing is heavy, your heart is racing. That stitch in your side kicked in somewhere around the 1.5 mile marker.
The distance didn’t change.
The person running the 5k didn’t change.
You’ve run a 5k before.
You’ve even practiced sprints before.
So… what changed?
This marked physiological change and increased effort output by the athlete is part of the zone training within the exercise methodology: threshold training.1 To make it concise, the level of effort required to run a 5k at an all-out sprint requires a certain level of energy output and a certain amount of power provided by the athlete. Once the athlete can no longer continue at this pace and can no longer maintain this level of effort or energy output, they need to break or back off their pace and decrease their effort output– this is the moment where they’ve reached their personal threshold.3
Once this threshold has been determined, athletes and trainers can work together to create personalized threshold trainings to help improve their effort and overall athletic performance without overdoing it. You’ve probably heard of threshold training before, but maybe in a different way. In running terms, it’s often referred to as your T-pace and in cycling it’s often referred to as PST (or your personal spinning threshold).2,3 Either way, the ability to nutritionally fuel for your threshold training may help optimize your physical performance. ‡
Threshold Training: The Zones To effectively prepare for threshold training, we need to first understand the different energy zones that occur before, during and after you’ve reached your personal threshold. Threshold training consists of 5 different zones. Zone 1 through the first half of Zone 3 include up to 85% of your maximum heart rate and falls within the aerobic energy zone. This zone utilizes fat for fuel and requires oxygen to generate ATP (adenosine-triphosphate).3
Zone 3 is where your personal threshold lives. This is because there is a change that happens during Zone 3 of training. Each athlete is different (which is why we call it our personal threshold), but in general Zone 3, our bodies transition from oxygen as a component of generating ATP to the anaerobic phase of energy training, or not using oxygen to create the energy currency, ATP. ATP acts as a form of energy currency in the body.4 When this change occurs, your personal threshold has been met.
In the second half of Zone 3 to Zone 4, 105% to 120% of your maximum heart rate, is part of the anaerobic energy zone which means that the body stops using fat for fuel and reliance on oxygen to generate ATP via mitochondrial pathways and transitions to using glycogen, the storage form of glucose, and generates ATP without relying on oxygen.5 There’s more science to that, but for the purpose of focusing on threshold training, we’ll leave it at that. To know when you’ve met the Zone 4 of threshold training, look for signs of sucking down air. Breathing becomes difficult and challenging during this zone. You are sweating and maintaining a pace that you can’t handle for long periods of time.
Zone 5 is reserved for those quick bursts of intense energy output. This zone remains within the anaerobic zone and includes 120% heart rate to your maximum heart rate and the metabolite Creatine within the muscles is the primary resource to generate ATP.3
Threshold Training: Fueling the Aerobic Zones: Considering Zone 1 through the first half of Zone 3 focuses on the aerobic energy zone using fat for fuel, why don’t we focus on some nutrients to help support us in this aerobic phase of threshold training?5‡
Remember when drinking beet juice was a major craze before a long run or a major endurance exercise program? Okay, I know that’s kind of a throwback and there’s more to the story than just beet juice, but let’s not throw beets entirely out the window. Beetroots are an excellent source of nitrites.
Our Klean Pre-Workout provides 140mg of TruBeet® -- all-natural nitrates derived from beetroot.
Some studies indicate that athletes who supplemented with beetroot extract increased time to exhaustion during high-intensity interval training which led to improved stamina and endurance and reduced oxygen consumption during submaximal exercise.6,7,8‡
Nitrate supplementation has been clinically shown to support cardiovascular function, possibly by sparing ATP and enhancing muscle kinetics.7,8‡
With the additional support for cardiovascular function and the support for reduced oxygen consumption, nitrates may support performance during your next aerobic threshold training session.
Plus, since threshold training is usually done for longer durations, it’s likely you’re going to sweat. When you sweat, you not only may decrease your hydration retention, but also may start to deplete some of your electrolyte stores.9 Ever seen a marathon runner take a glucose or electrolyte tab in the middle of their race? Or maybe you’ve seen the volunteers on the side of the road race handing out water? There’s a reason for that.
Electrolytes help to maintain a normal balance of fluids within the body.‡
Electrolytes assist in maintaining fluid and pressure balance between the inside and outside of cells and help to support the systems that regulate blood flow.10‡
Electrolytes are also critical to nerve and muscle function. For example, muscle contraction is dependent upon the presence of calcium, sodium and potassium.9‡
Electrolytes lost during exercise, particularly workouts that are long lasting (like long aerobic energy runs or cycling) or strenuous, can lead to fatigue, dehydration and muscle cramps.10‡
Klean Electrolytes supplies sodium, potassium, chloride, calcium and magnesium to help replenish electrolytes and retain hydration. This is just one way you can help supplement your personalized threshold workout for your optimal physical performance. Now, let’s take a little closer look at these zones.
Threshold Training: Fueling Your Endurance Zone: We’ve talked about how to know which zone you’re in, but Zone 3 can be tricky because this is where your personal threshold lies… how do you know? This is where you start asking yourself, “How long can I last?” or, “How much more can I endure?” or maybe even the thought has occurred to you during a particularly strenuous distance workout, “Just one more mile at this pace… I can do it!” If those thoughts have ever crossed your mind, then let me be the first to welcome you to your personal threshold.
At this point, your body has a decision to make. Will you drop your pace and revert back to your jogging or cool down pace and let your heart rate slow? Or, will you keep it up and move into the anaerobic energy zone where your body starts to burn glycogen for fuel independent from oxygen.5 Decisions, decisions… In order to get the most out of your threshold training there are a few key things you should know about the nutrients to help support your optimal personal threshold. ‡
The key here: ATP production. If you chose to continue with anaerobic training, well you’re well on your way to Zone 4, but before we get there, we need to keep up our athletic endurance. Let’s figure out some key nutrients that help support ATP synthesis and cardiac energy metabolism during this endurance phase.11‡
D-ribose is used to make ATP as it’s naturally part of ATP’s structure.12
Supplemental D-ribose may bypass the traditional pathway of generating ATP via purine metabolism, which occurs in the mitochondria. This process is more efficient, as it enables cells to efficiently reuse ATP metabolites to form new ATP molecules.12
D-ribose plays a critical role in energy metabolism by restoring and enhancing ATP concentrations. Clinical studies have shown that supplementation with D-ribose promoted the support of blood flow, recovery rate of ATP synthesis and cardiac energy metabolism.11,12‡
Supplemental D-ribose has been shown to support tissue energy repletion and improve recovery and performance in humans.13‡
The involvement of ribose in mitochondrial energy production may also indicate a supportive role of D-ribose in overall mitochondrial function and quality.14
If you’re looking to supplement with some D-ribose for your next personalized threshold training, check out our Klean Endurance provides 1.67 grams of D-ribose in a convenient, tablet form. Now, let’s dive deeper into the anaerobic phase of Zone 4 training.
Threshold Training: Nutrient to Aid Anaerobic Training: The second half of Zone 3 and all of Zone 4 utilize anaerobic training. We talked earlier about how glucose is the main way your body fuels itself during aerobic training but to keep improving your personal threshold here are some key tips and nutrients to consider in the anaerobic phase of threshold training.
This stage of exercise has most frequently been associated with strength-based training. You may have heard of it during your high-intensity interval training (HIIT), circuit training and other forms of strength training. But did you know? Appropriate threshold training uses Zone 3 and Zone 4 to help improve your personal threshold.15‡
Some trainers and athletes will use their personal threshold, or T-pace or PST (cycling) as a baseline and then pick up their pace to provide an effort output greater than the effort required to maintain their threshold. Going above their personal threshold helps increase their physical performance without over-exercising and may help improve their threshold capacity for next time.‡
Branched-chain amino acids (BCAA) promotes an athlete’s recovery and muscle tissue repair following strength competitions such as body building and powerlifting, and other anaerobic and aerobic exercises.16‡
There are 3 BCAAs: Leucine, isoleucine and valine. They work together to support muscle protein synthesis, thereby contributing to strength and muscle gains that result from consistent training.17‡
In a study, male athletes who supplemented with BCAAs for eight consecutive days showed enhanced endurance exercise capacity.18‡
Within the cell, ATP is the major source of cellular energy. Extracellular ATP and its metabolites support a variety of biological processes, including cardiac function, neurotransmission, liver glycogen metabolism, muscle contraction and blood flow.19‡
Peak ATP® is an ATP supplement that provides a direct source of energy to the muscle and improves post-exercise blood flow and recovery. During exercise, ATP is released from human red blood cells when oxygen is low in a working muscle region. As a result, vasodilation occurs and increases blood flow to the muscle. Increased blood flow assists in the delivery of oxygen and nutrients to the cell and supports tissues in the body. Human and animal studies show ATP supplementation increases blood flow following exercise.20‡
Peak ATP® appears to work by buffering fatigue during exercise and increasing skeletal muscle blood flow, ultimately enhancing muscle oxygen recovery.‡
Not to mention, our Klean BCAA Powder + ATP provides 400mg of Peak ATP® which is the only oral form of ATP shown to improve body composition and athletic performance. Peak ATP® has been studied and the results demonstrate 400mg of oral ATP supplementation for 12 weeks reduced protein breakdown and significantly increased muscle mass, strength and power.21 Muscle mass, strength and power – all are critical elements of effective threshold training.‡
Threshold Training: Zone 5 & Creatine: Zone 5 – the final zone of threshold training – is also part of the anaerobic energy zone. This time, fueling your power output with the metabolite creatine. Remember: Creatine is meant to be used to fuel short bouts of high energy output.22 Zone 5 is not meant to last for long durations, but rather short periods of time.
Creatine is an energy carrier that is naturally present in your muscles, brain and other organs. In muscles, creatine, in the form of phosphorylcreatine, acts as a reserve of high-energy phosphate to provide energy during anaerobic exercise by regenerating ADP to ATP.23‡
By increasing the rate of creatine phosphorylation, ammonia and lactate levels in the blood are lowered resulting in faster recovery from exercise.24‡
Creatine also promotes growth factor signaling and glycogen storage to support gains in muscle strength, size and other adaptive responses to training.24‡
Creatine may increase strength, fat free mass and muscle morphology with concurrent heavy resistance training more than resistance training alone.25‡
One serving of our Klean Creatine provides 5mg of creatine monohydrate, the form and dose that’s often used in studies, to support muscle performance in high-intensity or even dynamic movements.26
Plan Your Workout: I can’t stress this enough. If you’re looking to really expand upon your personal threshold training, I need you to focus on the following three key elements:
Determine your threshold. Find that breaking point – that right there, is your personal threshold, usually occurring around 100% of your heart-rate.3
Plan your workout. Are you doing an endurance run in the aerobic zone? Or are you warming up with a personal threshold jog and then adding in sprints in Zone 4?
Fuel for the energy zone you’re working in.
You’ve got access to nutrients to help optimize your physical performance. What’re you waiting for? Check our Klean Athlete today!‡
Zhang ZY, Fan ZK, Cao Y, et. Al. Neurosci Lett. 2015 Sep 14;604:18-23.
Chamari, K., & Padulo, J. (2015). “Aerobic” and “Anaerobic” terms used in exercise physiology: a critical terminology reflection. Sports Medicine - Open, 1(1). https://doi.org/10.1186/s40798-015-0012-1
Nyakayiru J, Jonvik KL, Trommelen J, et al.. Nutrients. 2017 Mar 22;9(3).
Eggebeen J, Kim-Shapiro DB, Haykowsky M, et al. JACC Heart Fail. 2016 Jun;4(6):428-37
Bailey SJ, Fulford J, Vanhatalo A, et al. J Appl Physiol 2010;109:135-148.
Convertino VA, et al. Med Sci Sports Exerc. 1996 Jan;28(1):i-vii. Review.
Gupta N, Jani KK, Gupta N. Indian J Med Sci. 2011 Mar;65(3):121-32. doi: 10.4103/0019-5359.104787. Review. [Electrolytes].
By Retained Advisor Leslie J. Bonci, MS, RD, CSSD, LDN+ (biography click here)
Winter can be beautiful with crisp, cold air and snow, but before you venture outdoors, make sure you are properly fueled. Your winter gear is more than just external equipment (hat, gloves and coat, it is also recommended to check your internal equipment (food and fluid).
So how can you winterize to optimize?
HYDROS When the temperature drops our desire to hydrate can plunge as well, but remember – hydration never takes a holiday, and you will still sweat even when you see your breath. So do make sure to consume fluid when you wake up, with every meal and even before bed.
A minimum of 2.7 liters or 11, 8-ounce cups for women and 3.7 liters or 15.5, 8-ounce cups for men. Those are baseline needs PLUS 20 ounces of fluid 1 hour before exercise, fluid during exercise and 20-24 ounces of fluid for every pound lost during exercise.1 An insulated water bottle works really well to hydrate on-the-go and eliminates the problem of frozen water bottles.
TEMPERATURE On a cold day, the idea of cold foods or fluid may be unappealing and may set your teeth a-chatter! So bring on the warmth. You can hydrate with apple cider, hot cocoa, broth, soups, chili, and stews, while getting the benefits of other nutrients beside fluids. Coffee and tea can also be part of your hydration strategy. Adding extra fluid to oatmeal and risotto as well as liquid-y foods like applesauce ups your liquid assets. And don’t forget that all fruits and veggies are at least 90% fluid so think beyond the water bottle.
EATING TO SUPPORT A HEALTHY IMMUNE SYSTEM Winter and immune support go hand-in-hand, so being proactive with your food choices can help to support a healthy immune system. Foods with probiotics such as yogurt and kefir can be consumed as they are, or add yogurt to a squash soup for a delicious bisque. Unflavored kefir can be stirred into a soup for a creamy texture. Kimchi and refrigerated sauerkraut are veggies with probiotic benefits. Consuming adequate protein is vitally important to support a healthy immune system. Do make sure to include protein in every meal such as eggs, Greek-style yogurt, cheese, cottage or ricotta cheese, poultry, beef, pork, veal, lamb, fish, shellfish, soy foods, beans, nuts and seeds.
Carbs are also critically important to support a healthy immune system so “don’t dread the bread.” Add some rice, pasta, potato, quinoa or farro to a soup, stew, chili or stir-fry.
Tip to add more protein:Klean Recovery is delish as a hot cocoa. Unflavored Klean Isolate can be added to mac and cheese to up the protein. Add a can of chicken, salmon or tuna to soup for an easy protein boost.
MICROS Winter sports can take a toll on the body so strategize to optimize.
Vitamin C recommendations are about 200 milligrams a day for tissue saturation.2 Include citrus fruits/juice, broccoli and kiwi, and perhaps supplementing with Klean-C if you do not regularly consume foods high in Vitamin C.
Vitamin D is also important to support a healthy immune system and winter is typically not going to be a time for sun exposure so consuming foods high in Vitamin D and/or supplementation may be your best bet with one of our two Klean-D options, 1,000 & 5,000. Salmon, trout, some mushrooms and fortified cereals should be part of your menu, but a supplement may also be advised.‡
Zinc also helps to support a healthy immune system so if red meat, oysters and fortified cereals are not part of your meal plan, you may want to consider a multivitamin-mineral like Klean Multivitamin & Klean Gummy Multivitamin that contains zinc. ‡
Omega-3 fatty acids may play an indirect role in supporting a healthy immune system. A fish stew, chia seeds sprinkled on cereal and walnuts added to a salad are all food sources of omega-3 that can help you get to the daily recommended amount of 500-2000 milligrams of omega-3 daily every day.3 ‡
PRODUCE TO PERFORM For many of us, the variety of fresh produce is limited in the winter months. So remember that frozen, dried or canned work well in any and every eating plan. Fire-roasted tomatoes bring flavor to a soup, stew or chili. Frozen broccoli is delicious sauteed in olive oil with garlic and ginger. We are big fans of canned beans for pasta fagioli and lentil soup. Butternut squash or pumpkin are a great foundation for bisques and work in smoothies and oatmeal. A baked apple or pear with raisins or cranberries, a little orange juice and cinnamon can bring the sweet and the heat to a winter treat.
Your food and fluid choices may change in form and temperature in the cold months but your need to fuel remains the same. Strategize. Optimize. Realize.
+Leslie Bonci is a retained advisor for Klean Athlete.
References:
"Water." Institute of Medicine. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements.
Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)
When training sessions or competition are successfully completed, the real work begins. Refueling and rehydrating should be the top priority so the body can favorably adapt to training demands, prepare for future sessions and progressively improve. Ultimately, optimal post-exercise nutrition will largely depend on the type of exercise, and the intensity, duration and frequency of the exercise bouts.2 This portion of the Klean Nutrient Timing series will focus mainly on repletion during the two hour post-exercise ‘anabolic window’ while the final part of the series will address daily nutrient timing strategies that will further support physiological training adaptations and performance yield.‡
The Motivation
Let’s face it, all athletes experience training days where their “get up and go” has gone up and went. These days can affect physical, mental and emotional health, and if they occur frequently can contribute to overtraining syndrome and put personal bests out of reach. Most would agree that this is not the most motivating scenario, but fortunately athletes can keep their training fresh, invigorating and effective by investing in their recovery. Proper refueling and hydrating can moderate fatigue, promote muscle comfort, proper immune function, adequate sleep, positive mood, and minimize overall performance decay.
The Details
After intense training and competition, recovery must start immediately. Fueling should begin within 30 minutes post-exercise and continue aggressively up until the 2-hour mark. During this timeframe, muscle blood flow is cranking, and channels funneling glucose and amino acids into muscles are wide open. With every minute that passes, these channels begin closing and blood flow to recently worked muscles slows. If athletes wait too long, they will experience suboptimal glycogen repletion and compromised muscle protein synthesis (MPS). This effect is particularly noticeable when there is less than 8 hours between training sessions.
It is now clear that high-quality, rapidly-absorbed whey protein is the most convenient and effective post-exercise protein source to maximally stimulate muscle protein synthesis (MPS).3‡
Overall, a combo of carbs and proteins after training will lead to a decrease in catabolic hormones such as cortisol and catecholamines while increasing substrate availability and anabolic hormones such as growth hormone and insulin levels, allowing glycogen synthesis and MPS to head into overdrive.2‡
Fluids and electrolytes post-exercise will comprehensively complete the recovery picture.‡
The Post-Exercise Plan
It has been suggested that an optimal restoration of muscle glycogen post-exercise can occur through CHO intakes of 1.0–1.5 g/kg/h initiated within the first 2 hours after the cessation of exercise.1‡
Calculation Connection: 160 lb athlete ÷ 2.2 = 73 kg x 1-1.5 g/kg = 73-110 grams of carbohydrates
As soon after exercise as possible, aim for a ratio of 4 grams of carbohydrates to 1 gram of protein. For most, this will translate to 50-100 grams of carbohydrates and 15-25 grams of protein within 2 hours of exercise.
Calculation Connection (based on the carb calculations above): 73-110 grams of carbohydrates ÷ 4 = 18-28 grams of carbohydrates
Klean Recovery Milk Chocolate, is a chocolate-flavored powder that can be blended with a variety of liquids to create a delicious shake. It contains carbohydrates such as dextrose and fructose that are rapidly absorbed, plus whey protein that is essential for muscle building and promotion of a positive nitrogen balance.‡
If you have less than 8 hours between training sessions, use a more nutrient-dense liquid, such as lowfat milk or milk alternative, to mix with Klean Recovery Milk Chocolate to ensure you receive 1.0-1.5 grams of carbohydrates and 0.3 grams of protein per kilogram of body weight per hour. Water is the perfect mixer when you have more time between training sessions or competition since expedited repletion is not as imperative.
Another option to increase protein intake, mix up a scoop of Klean Isolate with ~12 ounces of milk or a non-dairy alternative to provide the body with proteins.
A Special Note for Masters Athletes: Due to the slower recovery rates and possible impairment of muscle remodeling mechanisms as athletes age, recent research supports additional protein consumption after training, competition and throughout the day for Masters athletes.3
Avoid fats for 1-2 hours after training or competition so glycogen repletion and muscle protein synthesis is maximized as fat will delay gastric emptying and nutrient absorption.
Athletes should strive to consume 2-3 cups (16-24 oz) of fluid per pound of body weight lost, ideally with foods containing sodium to maintain normal sodium levels in the blood and replenish the loss of water that occurs with consumption of water alone. Consuming one to two Klean Electrolyte capsules with fluids after exercise may help replenish electrolytes and retain hydration.‡
Klean Hydration will also replace lost electrolytes while offering the added bonus of carbs to enhance fluid absorption and restock glycogen stores.‡
Simplified Version: Athletes should aspire for urine that appears clear or slightly yellow.
Additionally, athletes should consume a variety of foods, including colorful fruits and veggies, to increase their intake of other important electrolytes, antioxidants and phytochemicals.
The Peri-Exercise Benefits Are Endless
After investigating the benefits of nutrient timing in the peri-exercise period, it is clear that this is truly a window of opportunity for athletes to better meet their daily energy and micronutrient requirements. At the end of the day, if athletes do not use the peri-workout period to increase their nutrient intake, it will be almost impossible for them to meet their daily fueling and performance goals. Therefore, it makes logical sense for an athlete to focus on fueling to support their training regimen and maximize their athletic potential.
Bio
Karlyn Grimes, MS, RD, LDN, CSSD, is the founder of Simply Simple Health (SSH) and author of "The Everything Anti-Inflammation Diet Book." SSH creates and administers nutrition, fitness and health education programs for athletes, educators, coaches and sports teams at schools and colleges throughout the Boston area. Its programming includes individual and group sports nutrition counseling, as well as sport-specific personal training. SSH also contributes to numerous academic textbooks and magazines.
Karlyn has a dual Master’s degree in nutrition and exercise physiology from Boston University and a Bachelor of Arts degree in biology from Colgate University, with a minor in economics. She is a registered dietitian (RD) with the Academy of Nutrition and Dietetics, a certified specialist in Sports Dietetics (CSSD) and a licensed dietitian nutritionist (LDN) in the state of Massachusetts. She is currently a faculty member in the Nutrition and Biology Departments at Simmons College in Boston, where she teaches sports nutrition, medical nutrition therapy, exercise physiology, anatomy and physiology, general biology, and numerous other courses. +Karlyn Grimes, MS, RD, LDN, CSSD, is a retained advisor for Klean Athlete.
References
Alghannam, A.F.; Gonzalez, J.T.; Betts, J.A. (2018). Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion. Nutrients, 10(2), 253.
Arent, S.M., Cintineo, H.P., McFadden, B.A., Chandler, A.J., & Arent, M.A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(1948), 1948.
Cintineo, H.P., Arent, M.A., Antonio, J. & Arent, S.M. (2018). Effects of protein supplementation on performance and recovery in resistance and endurance training. Frontier Nutrition 5(83).
Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)
Now that we know what and when to eat prior to exercise, it’s time to keep the fuel tanks stocked and the bodily engines primed to go the distance. Recommendations for fueling during exercise will vary based on pre-exercise feedings, glycogen status, and planned exercise intensity and duration. Additionally, it should go without saying that all guidelines are subject to trial and error. It is crucial that athletes experiment during training so they can adjust their food and fluid intake based on gut tolerance, and find their perfect intra-exercise nutrient timing routine.
THE MOTIVATION
Water alone may satisfy athletes’ intra-exercise needs during moderate-intensity, short-duration workouts – but (for longer workouts?) carbs, electrolytes, and potentially amino acids become necessities. This is especially true if pre-workout provisions were ignored, if athletes plan to work out for more than 60 minutes or very intensely for shorter time periods, and/or the weather is heating up. By consuming carbs, athletes can offset muscle and liver glycogen depletion and reduce calcium release by muscles, both of which can maintain blood sugar balance and delay fatigue, and minimize immune perturbations. Carbs and water also reduce the perception of exercise effort and enhance cognitive processing. The addition of supplemental electrolytes to the mix allows the muscles to function optimally.‡
The Details
Intra-Exercise Carbohydrates1: There is no question that carbohydrate use during exercise has been one of the most extensively studied topics in sports nutrition since the 1960s. Consuming carbs during exercise can do wonders for performance when sessions last greater than 60 minutes. But always keep in mind that excessive carb intake can counterproductively lead to gastrointestinal (GI) upset, especially when exercise is intense. Consuming multiple types of carbohydrates, such as the glucose and fructose found in Klean Hydration, allows athletes to boost carb intake up to 90 grams per hour. While carbs are often thought of as the lifeblood for endurance athletes, recent research has also found significant benefits for resistance-trained exercise as well, especially for those athletes training multiple times per day.‡
Intra-Exercise Protein: Recent research suggests that consuming protein or branched-chain amino acids with carbs before and/or during resistance training can lead to enhanced muscle protein synthesis (MPS), and reduced muscle protein degradation immediately after exercise, compared to consuming carbs and protein only during the post-exercise period.1,3 Endurance and ultra-endurance athletes can also benefit from supplemental BCAAs (leucine, isoleucine, valine) (Klean BCAA + ATP) during exercise since, unlike other amino acids, these particular amino acids are used directly by the muscles as an energy source, and BCAA levels decline with extended exercise duration. Furthermore, protein usage increases as glycogen stores become depleted. Athletes may also consider adding protein to the intra-exercise mix since protein intake during longer events can help reduce GI upset and a “sloshy” stomach that may accompany regularly prescribed dosages of carbs.‡
Electrolytes: The loss of sodium, potassium, chloride, calcium and magnesium during exercise can lead to fatigue, dehydration and muscle cramps. Athletes can try adding one to two Klean Electrolyte capsules to their workouts to help maintain normal fluid balance.‡
The Intra-Fuel & Hydration Plan
If exercising for more than 60 minutes, aim for 30–70+ grams of carbs, ideally a combination of glucose and fructose, per hour. Endurance athletes may be able to work towards 90 grams, if tolerated. Trial and error is key.
30-60 grams carbs = ½-1 quart sports drink, 1-2 carbo gels, ½ to 1 ½ energy bar(s)
Athletes that start their training while glycogen-depleted or during heat stress (high air temperatures and humidity, or in unacclimated athletes) should consume carbohydrates before 60 minutes. Klean Hydration can kill two birds with one stone by providing a 6-8% carbohydrate solution and fluids. Athletes should aim for 4 to 8 ounces of Klean Hydration every 15 minutes to meet the 30-60 carbohydrate gram goal.‡
Strive for 6-20 grams of protein rich in indispensable (essential) amino acids, primarily when exercising >2 hours. Half to one scoop of whey protein isolate (Klean Isolate) added to 6 to 12 ounces of fluid will meet these guidelines. There is also recent research support for branched-chain amino acids during competition.3 Mix 1 scoop (Klean BCAA + ATP) with 8-10 ounces of water or other beverage, and blend well. This mix will give you an intense dose of about 4 grams of essential amino acids.
Limit fat intake during exercise, except for ultra-endurance events and only when tolerated.
Create a customized fluid and electrolyte plan to maintain hydration and electrolyte balance based on sweat rate, sweat composition, duration of exercise, clothing, and environmental conditions. In general, athletes should consume ~14-28 ounces of fluids per hour. More specifically, smaller athletes should aim to consume 3-4 ounces and larger athletes 5-7 ounces every 15 minutes, respectively. Keep in mind that cool fluids, if tolerated, can help reduce core body temperature, reducing the potential for heat stress. Replace excessive sodium losses by consuming Klean Electrolytes. Dosages can be catered to the unique needs of each athlete. Additional capsules are recommended in the heat and when athletes perform multiple training sessions per day. Athletes that are “salty sweaters” (high sweat rate and exaggerated sodium excretion) should aim for 1 gram of sodium per hour. Telltale signs of a salty sweater: gritty, salty residue on the face, neck and/or body after a workout. Athletes can also try the “salty sweater” test: wear a dark shirt while working out, dry it in the sun and look for white residue. If it is there, the athlete is officially a “salty sweater” and should pay special attention to their electrolyte intake. Endurance athletes should include carbs with their fluids (~ 6 to 8% carb concentration = 14-18 grams of carbs = 1 scoop Klean Hydration in 8 ounces of fluid). This combo enhances fluid absorption and serves as a readily available energy source.‡
The Bottom Line
As you can see, nutrient timing can be a huge bonus to athletes before and during exercise. The next part of the Klean Nutrient Timing series will investigate the importance of nutrient timing after training and competition, and the conversation will not end there … Remember there are 24 hours in a day and athletes need to monopolize on every moment to get the ultimate competitive edge.
Bio
Karlyn Grimes, MS, RD, LDN, CSSD, is the founder of Simply Simple Health (SSH) and author of "The Everything Anti-Inflammation Diet Book." SSH creates and administers nutrition, fitness and health education programs for athletes, educators, coaches and sports teams at schools and colleges throughout the Boston area. Its programming includes individual and group sports nutrition counseling, as well as sport-specific personal training. SSH also contributes to numerous academic textbooks and magazines.
Karlyn has a dual Master’s degree in nutrition and exercise physiology from Boston University and a Bachelor of Arts degree in biology from Colgate University, with a minor in economics. She is a registered dietitian (RD) with the Academy of Nutrition and Dietetics, a certified specialist in Sports Dietetics (CSSD) and a licensed dietitian nutritionist (LDN) in the state of Massachusetts. She is currently a faculty member in the Nutrition and Biology Departments at Simmons College in Boston, where she teaches sports nutrition, medical nutrition therapy, exercise physiology, anatomy and physiology, general biology, and numerous other courses.
+Karlyn Grimes, MS, RD, LDN, CSSD, is a retained advisor for Klean Athlete.
References
Arent, S.M., Cintineo, H.P., McFadden, B.A., Chandler, A.J., & Arent, M.A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(1948), 1948.
Gervasi, M., Sisti, D., Amatori, S., Zeppa S., Zeppa D., Annibalini, G., et. al. (2020). Effects of a Commercially Available Branched-chain Amino Acid-alanine-carbohydrate-based Sports Supplement on Perceived Exertion and Performance in High Intensity Endurance Cycling Tests. Journal of the International Society of Sports Nutrition, 17(1).
McCubbin, A. J.,Cort, M.M., Crawshay, S.T., Gaskell, S.K., Jay, O., Shaw, G., et al. (2020). Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments. International Journal of Sport Nutrition & Exercise Metabolism, 30(1), 83-98.
Roberts, B.M., Helms, E.R., Trexler, E.T., & Fitschen, P.J. (2020). Nutritional Recommendations for Physique Athletes. Journal of Human Kinetics, 71(1), 79.
Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)
Nutrient timing refers to a strategic approach of consuming foods, beverages and/or supplements at predetermined times to obtain specific performance-based outcomes. The Klean Nutrient Timing series will address the ins and outs of pre-, during and post-nutrient timing, as well as daily maintenance, with the goal of optimizing performance and promoting immune health in athletes. Please note that all guidelines are subject to trial and error. It’s crucial to experiment during training so athletes can adjust their food and fluid volume based on gut tolerance and to find a perfect daily nutrient timing routine.
The Motivation
Before athletes hit the road, field, track or court, they need to make sure their tanks are filled to the brim so their engines can run on full throttle. Adequate fuel before exercise will ensure athletes have immediate energy to burn and their precious glycogen stores are topped off, which will help promote blood sugar balance and reduce hunger and fatigue, especially during prolonged exercise. If done correctly, it can help minimize gastrointestinal (GI) distress and athletes’ fuel tanks will have a nice blend of amino acids that will jump-start muscle protein synthesis (MPS) once their exercise sessions are complete. Add some fluids to the mix and they are set to perform at their personal best.
The Details
Pre-Exercise Carbohydrates1: The benefits of pre-exercise carbohydrates depend on athletes’ stores of carbohydrate (aka glycogen stores). Athletes with lower glycogen stores, such as those with limited rest between training sessions, multiple training sessions per day, low daily energy intake, suboptimal post-exercise recovery fueling, or early morning workouts will benefit the most from pre-exercise carbohydrate feedings. Additionally, the higher the intensity of exercise or the longer the exercise session, the more an athlete will benefit from pre-exercise carbohydrates. These benefits relate to the exaggerated use of carbohydrates under these circumstances and to the pronounced effects that these modes of exercise can have on the immune system.
Pre-Exercise Protein: Infusing the fuel mix with a balanced blend of amino acids (Klean BCAA + PEAK ATP), particularly in the form of whey (Klean Isolate), a few hours prior to exercise will support synthesis of a variety of key proteins, such as skeletal muscle proteins and other key bodily components that facilitate recovery and adaptation to training.1‡
Fluids and Electrolytes: Athletes competing in prolonged endurance events, especially when performed in hot weather and multiple times per day, can also benefit from additional fluids and electrolytes prior to exercise. The fluids and electrolytes will support normal muscle physiology and ensure adequate hydration.
The Pre-fuel & Hydration Plan
Consume a solid (300-500 calorie) mixed meal containing all three macronutrients (carbs, proteins and fats), three to four hours prior to competition so the stomach is relatively empty, but the internal stores are stocked and ready to go.
Calculation Connection: 3 hours prior: 160 lb 2 = 73 kg x 3 g/kg = 219 grams of carbs
Note: All of the recommendations above do not need to be satisfied. Overall, carb intake should be progressively reduced as athletes near their training sessions. The timing of the last meal, time until the start of training, and gastrointestinal tolerance will help determine when and, therefore, how many carbs to consume.
Rinse the mouth with 6% carbohydrate solution (Klean Hydration) for 10 seconds prior to competition.
If an athlete experiences dizziness, confusion, irritability or shakiness when consuming carbs prior to exercise, they should aim to limit carbs within one hour of exercise to avoid rebound hypoglycemia.
Limit high fiber foods 3-4 hours prior to intense training or competition. Individual tolerance will vary.
If necessary, limit sugar alcohols, lactose and fructose prior to and during exercise to minimize GI upset.
3-4 hours Prior to Training or Competition: 20-40 grams of protein 1-2 hours Prior to Training or Competition: ~10-20 grams protein Protein references (grams per serving):
1 ounce meat, poultry, fish = size of a matchbox = 7 g
3 oz meat, poultry, fish = size of a deck of playing cards = 21 g
Avoid fats 2 to 4 hours prior to exercise to avoid gastrointestinal upset.
4 hr prior: 5-7 ml/kg, if adequately hydrated.
Example: 160 lb 2 = 73 kg x 5-7 ml/kg = 365-511 milliliters 30 ml/oz = 12-17 ounces
2 hr prior: Add 3-5 ml/kg or ~10-12 oz if no urine is produced or urine is dark in color after consuming the 12-17 ounces 4 hours prior. 10-20 min prior: 7-10 oz
Consuming fluids with electrolytes (Klean Electrolytes) leaves muscles hydrated and tops off key muscle components to ensure optimal muscle physiology.‡
The Brilliant Extras
For athletes performing multiple daily workouts, especially in the heat, low glycogen stores and the loss of sodium, potassium, chloride, calcium, and magnesium can lead to dehydration, and diminished exercise capacity. Klean Hydration will provide a carbohydrate boost while topping off key electrolytes to keep muscle physiology primed. Mix one scoop of Klean Hydration with 8 ounces of water up to one hour prior to exercise.‡
If glycogen stores have been diligently stocked, but an athlete wants to ensure peak electrolyte status, they can grab 1 to 2 Klean Electrolyte capsules prior to working out.‡
When intensity is a top priority, Klean Creatine before working out can help increase muscle strength, performance and recovery.3 Mix 1 scoop of Klean Creatine with 8 ounces of carbohydrate-containing beverage 30 minutes prior to exercise.‡
Klean SR Beta-Alanine is another great addition prior to intense workouts to balance acid build up, which can disrupt normal muscle physiology.3 Take two tabs about 30 to 60 minutes prior to exercise.
And last, but not least, if an endurance athlete wants to support their nutrient needs from all directions, a combination of the aforementioned products would be a great investment.
Bio
Karlyn Grimes, MS, RD, LDN, CSSD, is the founder of Simply Simple Health (SSH) and author of "The Everything Anti-Inflammation Diet Book." SSH creates and administers nutrition, fitness and health education programs for athletes, educators, coaches and sports teams at schools and colleges throughout the Boston area. Its programming includes individual and group sports nutrition counseling, as well as sport-specific personal training. SSH also contributes to numerous academic textbooks and magazines.
Karlyn has a dual Master’s degree in nutrition and exercise physiology from Boston University and a Bachelor of Arts degree in biology from Colgate University, with a minor in economics. She is a registered dietitian (RD) with the Academy of Nutrition and Dietetics, a certified specialist in Sports Dietetics (CSSD) and a licensed dietitian nutritionist (LDN) in the state of Massachusetts. She is currently a faculty member in the Nutrition and Biology Departments at Simmons College in Boston, where she teaches sports nutrition, medical nutrition therapy, exercise physiology, anatomy and physiology, general biology, and numerous other courses. +Karlyn Grimes, MS, RD, LDN, CSSD, is a retained advisor for Klean Athlete.
References
Arent, S.M., Cintineo, H.P., McFadden, B.A., Chandler, A.J., & Arent, M.A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(1948), 1948.
McCubbin, A. J.,Cort, M.M., Crawshay, S.T., Gaskell, S.K., Jay, O., Shaw, G., et al. (2020). Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments. International Journal of Sport Nutrition & Exercise Metabolism, 30(1), 83-98.
Roberts, B.M., Helms, E.R., Trexler, E.T., & Fitschen, P.J. (2020). Nutritional Recommendations for Physique Athletes. Journal of Human Kinetics, 71(1), 79.
